February 7,2019

United Performance – CrossFit

Warm-up (No Measure)

Assault bike 2 min

Row 2 min

Run 400m

+

Frankenstiens

Spiderman into hamstring

Ostrich

Banded lateral walks 30ft + 10 air squats banded walk back + 10 Squats

+

2 Sets

10 Thrusters with barbell

10 push ups

10 calorie row

Metcon (AMRAP – Rounds and Reps)

Teams of 2

20 min AMRAP

12/9 calorie assault

12/9 row

12 thrusters 95/65

+

complete a full round before switching

Scaled:

9/6 Calorie Assault

9/6 Row

12 Thrusters 65/45